Kamon – Kamon Start
Warm-up
7′: Full Body Warm-up 1 (No Measure)
10 Giros de ombros frente e trás
10 Giros de braço frente e trás
10 Toques no pé
10 Goodmorning mãos atrás da cabeça
10 Step + toque no pé
5 Inchorm + Superman
5 Flexões
5 Air Squat lento + 5 rápidos
5 Jumping Squat
30 Jumping Jacks
30 Mountain Climber
* Do as much you can do in the time given
Metcon
4′: Metcon (AMRAP – Reps)
2′ Max Bent Over Row
1′ Left Arm
1′ Right Arm
Rest 2′
Metcon
18′: Metcon (Time)
For Time CAP 18′
Buy In: 100 Speed Climbers
4x
5 V-Ups
10 Hollow Rock
15 Ktb/Db Thrusters
Rest 2′
4x
10 Hollow Rock
5 V-Ups
15 Ktb/Db Thrusters
Cash Out: 100 Speed Climbers